Essential Nutrition Guidelines
Build healthy habits that positively support your overall wellness
Whole Foods First
Prioritize unprocessed, nutrient-dense foods for optimal health
Portion Control
Learn proper serving sizes for sustainable weight management
Stay Hydrated
Adequate water intake supports all bodily functions
Meal Timing
Regular eating patterns support metabolism and energy
Building Balanced Meals
The Perfect Plate
Visual guide to creating nutritionally balanced meals with proper proportions
Meal Composition Guidelines
Vegetables & Fruits
Fill half your plate with colorful vegetables and fruits for vitamins, minerals, and fiber.
Lean Proteins
Include fish, poultry, legumes, or plant-based proteins for muscle maintenance and satiety.
Whole Grains
Choose complex carbohydrates like quinoa, brown rice, or whole grain bread for sustained energy.
Practical Healthy Eating Tips
Daily Habits
- Start your day with a protein-rich breakfast to stabilize blood sugar
- Eat mindfully without distractions like TV or phones
- Include healthy fats like avocados, nuts, and olive oil
- Drink water before, during, and after meals
- Plan and prep meals in advance when possible
Foods to Emphasize
- Leafy greens and colorful vegetables for antioxidants
- Fatty fish like salmon for omega-3 fatty acids
- Berries and citrus fruits for vitamin C and fiber
- Legumes and beans for plant-based protein
- Herbs and spices for flavor and anti-inflammatory benefits
Portion Control Tips
- Use smaller plates and bowls to naturally reduce portions
- Listen to hunger and fullness cues
- Eat slowly and chew thoroughly
- Use your hand as a portion guide for proteins
- Stop eating when you feel 80% full
Hydration Guidelines
- Aim for 8-10 glasses of water daily
- Start your day with a glass of water
- Include herbal teas and infused water for variety
- Monitor urine color as a hydration indicator
- Increase intake during exercise or hot weather
Professional Dietary Support
If you are struggling with health issues and need professional dietary advice, I am here to support you. I will guide you toward achieving a healthier you through personalized nutrition planning.
Break free from the cycle of fad diets, binge and emotional eating. The choice is yours! You don't have to do it alone.
"You deserve to feel good!"
Personalized Guidance
Get professional support tailored to your unique health needs and lifestyle goals.